Flabby arms are unattractive whatever your age or gender. They are generally due to a combination of fat, untoned muscles and loose skin. To get rid of them you will have to reduce total body fat, as there is no such thing as spot reduction. The muscle groups in the upper arm are the biceps at the front and the triceps at the back. Focus mainly on exercises that target the triceps, as this is where most swinging fat sits.

Reducing Total Body Fat

The best way to get rid of arm flab is a three-pronged attack of diet, cardio exercises and arm exercises to tone the muscles. Eat plenty of fruit, vegetables and whole grains and avoid fatty foods. Don’t overeat, but don't try to starve yourself. Aim for a minimum of 30 minutes of exercise five days a week to get your heart and lungs pumping. Brisk walking, swimming, jogging, dancing and team sports will all provide health benefits.

What is an Effective Exercise

The American Council on Exercise has scientifically measured the muscle activity in response to different exercises that target the triceps, to determine which are the most effective. The most effective workout is the triangle pushup, followed by kickbacks and dips. Although there are many good arm exercises, if you want the most effective these should form the basis of your workout.

Triangle Pushups Will Test You

If you are flabby and unfit, the triangle pushup may initially be beyond you, but as with ordinary pushups, you can start on your knees to make it easier. This is a pushup where you place your hands together so you form the shape of a triangle with your forefingers and thumbs. The hands are placed beneath the breastbone; most people find this more difficult than an ordinary pushup. As you lower yourself down you will feel the muscle at the back of the arm working.

Triceps Dumbbell Kickbacks

Kickbacks can be done from the floor but you can hold correct form better if you place one hand and one knee on a bench. Hold the dumbbell in your other hand and swing it backward as you exhale, keeping your back parallel to the bench. When your arm reaches full extension, hold for one to two seconds. Inhale as you return to the starting position. Aim for 12 repetitions with each arm. As you get fitter you can progress to a heavier weight.

Dips for Toned Triceps

Dips are a good exercise because you can perform them at home as well as at the gym. They use your own body weight as resistance and target the back of the arm area. Sit on the edge of a bench or chair with your hands next to your thighs and your fingers gripping over the edge of the bench. Slide your backside off the bench, taking the weight with your arms, and slowly lower your body downward so your upper arms are parallel to the ground. Use your arms to push back up, and repeat eight to 12 times.